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Kazzaf F50

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About Me
Started running in 2005 and soon joined Yaxley Runners. Ran my first marathon in Dublin 2006, which I really enjoyed, the second was a disastrous FLM in 2008 and have yo-yo'ed ever since! Had an ongoing achilles problem so spent much of 2013-2015 cycling, including a fantastic Lands End to John O'Groats ride. Unfortunately a collision with a car in 2015 affected my road cycling confidence so decided to try to improve on my running PBs. Am now a good few years older but surprised to see that WAVA % in 2020 was my highest ever. Looking forward to seeing what I can achieve in 2021..... Show More...

About Me

Started running in 2005 and soon joined Yaxley Runners.

Ran my first marathon in Dublin 2006, which I really enjoyed, the second was a disastrous FLM in 2008 and have yo-yo'ed ever since!

Had an ongoing achilles problem so spent much of 2013-2015 cycling, including a fantastic Lands End to John O'Groats ride. Unfortunately a collision with a car in 2015 affected my road cycling confidence so decided to try to improve on my running PBs.

Am now a good few years older but surprised to see that WAVA % in 2020 was my highest ever.

Looking forward to seeing what I can achieve in 2021.....

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Recent Training
8th Aug	Strength	0mi	55:28
8th Aug	Mountain Biking	11mi	1:02:29
7th Aug	Easy	7mi	1:11:59
6th Aug	Strength	0mi	1:03:40
5th Aug	Long Run	12mi	1:58:55

12 Month Benchmarks	Run	Bike
Mile	7:43	3:57
5k	25:17	14:47
5mi	41:10	26:22
10k	51:13	32:52
10mi	1:34:53	54:17
Half	2:03:59	1:13:05

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Run 1300

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2012	2016	2017	2018	2019	2020	2021	2022
2.2mi	2	16:34 7:32/mi	62.32			16:34 62.32	16:44 62.24
5km	11	23:27 7:33/mi	66.64		23:27 64.35		25:12 60.39					25:47 63.40			25:38 66.64
5mi	10	39:08 7:50/mi	66.73	39:08 62.62			40:58 61.09		42:28 59.77				48:17 56.39		41:46 66.73	47:20 59.59
6mi	1	52:41 8:47/mi	57.24				52:41 57.24
10km	19	49:03 7:54/mi	68.79	49:03 62.72			52:29 59.50	52:08 60.28	52:33 60.68			54:48 61.81	52:50 65.65		52:41 66.64	51:40 68.79
10mi	5	1:21:56 8:12/mi	61.32	1:21:56 61.32	1:28:49 57.14	1:32:33 54.84		1:27:23 58.82
13.1mi	11	1:50:45 8:27/mi	61.80	1:50:45 60.22	2:01:49 55.04		1:56:04 58.50			2:05:00 57.94	2:03:56 59.12	2:06:30 58.62	2:01:29 61.77		2:04:26 61.80
15mi	5	2:10:07 8:40/mi	61.95		2:10:07 58.69	2:12:26 57.97						2:30:56 55.59		2:18:42 61.95
20mi	2	3:07:23 9:22/mi	55.04		3:07:23 55.04	3:16:58 52.64
26.2mi	1	4:13:31 9:41/mi	54.46	4:13:31 54.46

2022		Result	WAVA	Distance
3 Apr	Thorney 10k SB	51:40	68.79	10km
13 Mar	Frostbite Friendly League Race #6 BRJ (Jubilee Park) SB	47:20	59.59	5mi
16 Jan	Frostbite Friendly League Race #4 March AC	47:22	59.54	5mi
2021		Result	WAVA	Distance
31 Dec	sublime peterborough new years eve 10k	56:35	62.81	10km
12 Dec	Frostbite Friendly League Series Race #3 Hunts AC (Hinchingbrooke Park)	47:05	59.90	5mi
21 Nov	St Neots Riverside Half Marathon SB	2:04:26	61.80	13.1mi
14 Nov	George Munday 10k	56:00	63.46	10km
25 Sep	Peterborough Parkrun SB	25:38	66.64	5km
22 Aug	Thorney 5	42:24	66.52	5mi
1 Aug	Wellingborough 5 SB	41:46	66.73	5mi
18 Jul	Bedford 10k	54:29	64.44	10km
4 Jul	Fen Gallop 10K	56:55	61.68	10km
13 Jun	Sublime Peterborough Midsummer's 10k	1:00:15	58.27	10km
16 May	Colchester Stampede 10k	53:17	65.89	10km
18 Apr	Oundle New Year 10k SB	52:41	66.64	10km
2020		Result	WAVA	Distance
19 Jan	Folksworth 15 SB	2:18:42	61.95	15mi
2019		Result	WAVA	Distance
31 Dec	Peterborough New Year's Eve 10k SB	52:50	65.65	10km
17 Nov	St Neots Riverside Half Marathon SB	2:01:29	61.77	13.1mi
22 Sep	West Pinchbeck 10K	54:05	64.14	10km
28 Jul	Littleport 10K	55:26	61.83	10km
3 Jul	Peterborough 5k Grand Prix - Ferry Meadows 2		0.00	5km
30 Jun	Abbey 10K		0.00	10km
23 Jun	Peterborough Midsummer 10K		0.00	10km
19 Jun	Peterborough 5k Grand Prix - Eye		0.00	5km
5 May	Langtoft 10k	58:26	58.66	10km
24 Feb	Sublime winter 10k		0.00	10km
3 Feb	Frostbite Friendly League - Bourne TH SB	48:17	56.39	5mi
2018		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon SB	2:06:30	58.62	13.1mi
9 Sep	Great North Run	2:22:28	52.05	13.1mi
4 Jul	Peterborough 5k Grand Prix - Ferry Meadows 2	26:28	61.76	5km
20 Jun	Peterborough 5k Grand Prix - Eye	27:07	60.28	5km
6 Jun	Peterborough 5k Grand Prix - Ferry Meadows 1	26:25	61.88	5km
19 May	Peterborough parkrun SB	25:47	63.40	5km
13 May	Eye 10K Road Race SB	54:48	61.81	10km
21 Jan	Folksworth 15 SB	2:30:56	55.59	15mi
2017		Result	WAVA	Distance
19 Nov	St Neots Riverside Half Marathon SB	2:03:56	59.12	13.1mi
8 Oct	Great Eastern Run	2:08:30	57.02	13.1mi
2016		Result	WAVA	Distance
20 Nov	St Neots Riverside Half Marathon SB	2:05:00	57.94	13.1mi
19 Jun	Green Wheel Relay Stage 7		0.00	5.79mi
2012		Result	WAVA	Distance
6 May	Langtoft 10k	52:37	60.61	10km
9 Apr	Stanwick 10k SB	52:33	60.68	10km
18 Mar	Nice tri Hurden 9	1:22:39	56.72	9mi
4 Mar	Frostbite Friendly League BRJ SB	42:28	59.77	5mi
2010		Result	WAVA	Distance
9 May	Eye 10k	53:22	58.89	10km
2 May	Langtoft 10km SB	52:08	60.28	10km
11 Apr	Sandy 10 SB	1:27:23	58.82	10mi
2009		Result	WAVA	Distance
11 Oct	Great Eastern Run SB	1:56:04	58.50	13.1mi
4 Oct	Frostbite Friendly League St Neots SB	40:58	61.09	5mi
1 Oct	Yaxley Runners Club Handicap SB	16:44	62.24	2.2mi
23 Aug	Newmarket Duathlon	/ 57:14 /45:26	0.00	0km/14.1miles/5miles
19 Aug	NVH 5km	25:16	60.39	5km
29 Jul	Peterborough 5K Grand Prix - Werrington SB	25:12	60.20	5km
12 Jul	The Bushy 10k SB	52:29	59.50	10km
9 Jul	Whissendine 6ix PB	52:41	57.24	6mi
24 Jun	Peterborough 5K Grand Prix - Race 3	26:16	57.75	5km
17 Jun	Peterborough 5K Grand Prix - Race 2	25:56	58.50	5km
11 Jun	Eye Charity 5	43:45	56.85	5mi
3 Jun	Peterborough 5k Grand Prix - Ferry Meadows 1	29:38	51.19	5km
2008		Result	WAVA	Distance
14 Aug	Yaxley Runners Club Handicap PB	16:34	62.32	2.2mi
30 Mar	Sandy 10 SB	1:32:33	54.84	10mi
16 Mar	Oakley 20 SB	3:16:58	52.64	20mi
9 Mar	Mondi 15 SB	2:12:26	57.97	15mi
20 Jan	Folksworth 15	2:15:41	56.58	15mi
2007		Result	WAVA	Distance
2 Dec	Nene Valley 10 SB	1:28:49	57.14	10mi
4 Nov	Guy Fawkes 10	1:34:23	53.77	10mi
16 Sep	Cransley Hospice Half Marathon SB	2:01:49	55.04	13.1mi
15 Aug	Peterborough 5K Grand Prix - Werrington PB	23:27	64.35	5km
1 Apr	Oakley 20 PB	3:07:23	55.04	20mi
11 Mar	Mondi 15 PB	2:10:07	58.69	15mi
2006		Result	WAVA	Distance
30 Oct	Dublin Marathon PB	4:13:31	54.46	26.2mi
15 Oct	Great Eastern Run PB	1:50:45	60.22	13.1mi
30 Apr	Langtoft 10K PB	49:03	62.72	10km
26 Mar	Sandy 10 PB	1:21:56	61.32	10mi
12 Mar	Nike Milton Keynes Half Marathon	1:51:57	59.29	13.1mi
5 Mar	Frostbite Friendly League BRJ PB	39:08	62.62	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	13	7	4	11	0	8	18	0	0	0	0	0	61
2022	95	111	105	101	103	103	109	27	0	0	0	0	754
2022	0	0	0	0	12	24	41	27	0	0	0	0	103
2021	16	42	36	23	14	5	13	5	10	0	0	5	171
2021	108	92	121	109	112	85	108	118	113	102	103	105	1276
2021	0	22	23	14	21	11	15	29	18	0	13	0	166
2020	0	0	0	3	0	0	35	10	14	17	18	24	120
2020	153	148	120	101	101	98	16	43	58	84	98	64	1083
2020	11	19	0	0	10	19	133	49	115	52	0	15	424
2019	109	82	5	45	64	64	107	118	118	103	139	155	1109
2019	0	0	23	16	15	15	51	13	0	10	0	0	142
2018	0	0	0	0	0	0	0	0	4	0	0	0	4
2018	116	63	87	102	92	107	94	84	107	86	96	109	1142
2018	6	0	15	0	103	71	32	15	9	5	4	0	258
2017	51	17	61	91	103	76	108	83	105	93	89	124	1001
2017	52	0	0	14	24	34	78	67	0	63	11	12	355
2016	1	0	0	0	0	2	12	0	0	0	0	0	15
2016	64	70	115	95	95	61	29	31	89	89	90	78	906
2016	14	9	9	37	29	60	99	25	0	14	0	14	310
2015	0	0	0	0	0	0	0	0	0	13	8	0	20
2015	45	26	65	40	33	33	16	0	0	14	31	41	343
2015	99	25	156	322	436	498	206	0	0	0	0	0	1741
2014	0	4	6	0	0	4	0	0	0	1	0	0	13
2014	10	4	11	27	23	9	15	33	17	33	37	20	238
2014	223	125	227	270	320	510	172	195	332	148	63	0	2584
2013	59	69	33	34	37	35	5	0	0	39	36	19	364
2013	136	178	266	392	240	456	612	845	592	125	90	82	4012
2012	39	80	79	88	26	33	47	68	85	76	29	35	685
2012	53	9	40	29	108	60	136	110	41	21	56	29	692
2011	4	13	70	69	21	6	35	0	0	5	0	5	227
2011	0	0	0	26	0	24	21	0	0	0	0	0	71
2010	0	0	0	0	24	17	25	55	39	22	11	10	204
2010	0	0	0	0	25	0	0	40	0	0	0	0	65
2009	18	0	0	0	0	0	0	11	11	9	0	5	54
2009	0	0	0	0	0	0	30	9	0	20	0	0	60
2008	110	109	135	41	0	0	14	29	0	31	47	54	570
2008	5	0	7	3	0	6	31	103	0	0	0	5	159
2007	44	94	139	33	0	0	68	65	29	44	28	121	666
2007	0	0	0	0	0	0	81	144	0	95	10	34	363
2006	9	5	34	24	0	0	102	127	139	122	26	0	587
2005	5	5	5	10	0	5	6	7	0	6	5	7	62
2004	0	0	0	0	0	0	0	0	0	5	5	7	17

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
0.3mi, 3:18 Run - Warm Down Split Summary === 1) 0.3m - 3:18(11:05/m) 153/159bpm [1696b/mi] 26cal Warm down after GER session Add a comment 3.1mi, 30:30 Run - Fartleks Split Summary === 1) 1m - 9:46(9:46/m) 154/170bpm [1504b/mi] 85cal 2) 1m - 9:55(9:55/m) 164/173bpm [1627b/mi] 89cal 3) 1m - 9:25(9:25/m) 171/175bpm [1609b/mi] 88cal 4) 0.14m - 1:24(9:57/m) 168/170bpm [1671b/mi] 12cal GER group training session. Not really sure if I enjoyed it, but maybe not sensible to do it after yesterday’s session. Did 3mins blocks of easy, slightly faster and faster again Repeat x 3 Add a comment	2.2mi, 16:11 Bike - General Split Summary === 1) 2.21m - 16:11(7:20/m) 98/122bpm [719b/mi] 51cal Add a comment 5.8mi, 39:44 Bike - General Split Summary === 1) 5m - 31:22(6:16/m) 115/129bpm [721b/mi] 135cal 2) 0.77m - 8:22(10:48/m) 118/132bpm [1275b/mi] 33cal Cycle round FM and along railway to Alwalton with Tina for drinks at Cuckoo Add a comment 0mi, 1:05:30 Cross - Strength Split Summary === 1) 0m - 1:05:30(0/m) 87/122bpm [INFb/mi] 143cal 1/70rpm MBRB S&C Session Block 11 (11.2 weeks 4) Done this out of order again but very pleased with single leg box squats as added 5k Also did some single leg step ups with 7kg dumbbell. Felt ok Add a comment	5.4mi, 50:01 Run - Intervals Split Summary === 1) 1m - 10:53(10:53/m) 140/151bpm [1523b/mi] 78cal 2) 1m - 10:01(10:01/m) 158/173bpm [1582b/mi] 85cal 3) 1m - 9:36(9:36/m) 171/182bpm [1641b/mi] 88cal 4) 1m - 10:43(10:43/m) 174/186bpm [1864b/mi] 99cal 5) 0.92m - 8:49(9:32/m) 179/190bpm [1706b/mi] 84cal Treadmill run so Garmin splits all wrong 1.75m warm up at 5.8 - 6.1mph 3mins at 7.2mph (8.20 pace) 1min jog recovery 2mins at 7.4mph (8.06 pace) 1min jog recovery 1min at 7.5mph (8.0 pace) 2mins jog/walk recovery X 3 blocks Last 7.5mph was actually 3mins as just wanted to round distance up to 5m Then warm down jog at 5.8mph to 5.35m total Hard work and extremely hot (with fan) but better to do this on treadmill than outside. Very happy with this. Add a comment	6.9mi, 47:06 Bike - General Split Summary === 1) 5m - 32:45(6:33/m) 108/137bpm [707b/mi] 127cal 2) 1.87m - 14:21(7:41/m) 110/129bpm [846b/mi] 55cal Ride with Ray to rowing lake then via Longthorpe to Ferry Meadows for ice cream. Then home up Brimbles Way. Add a comment 1.6mi, 16:16 Run - Warm Down Split Summary === 1) 1m - 10:18(10:18/m) 160/173bpm [1648b/mi] 93cal 2) 0.6m - 5:58(9:54/m) 173/184bpm [1712b/mi] 53cal Warm down run home Add a comment 3.2mi, 29:08 Run - parkrun Split Summary === 1) 1m - 9:49(9:49/m) 147/167bpm [1442b/mi] 89cal 2) 1m - 9:17(9:17/m) 170/178bpm [1578b/mi] 88cal 3) 1m - 8:48(8:48/m) 185/197bpm [1629b/mi] 90cal 4) 0.15m - 1:14(8:04/m) 196/198bpm [1580b/mi] 13cal Bit of an unexpected progressive run. Had planned to have an easy run and started at the back. Fell in with Paul & David so kept with them and sped up when it became less congested. Didn’t look at watch at all and knew I was working a bit harder in final mile, but surprised to see final mile pace. Happy with that and toe/foot feels ok. Add a comment 1.4mi, 14:09 Run - Warm Up Split Summary === 1) 1m - 10:33(10:33/m) 144/157bpm [1520b/mi] 85cal 2) 0.35m - 3:36(10:09/m) 158/162bpm [1603b/mi] 31cal Warm up run down to Parkrun Add a comment	3.1mi, 1:17:56 Walk - General Split Summary === 1) 1m - 21:47(21:47/m) 86/102bpm [1873b/mi] 75cal 51/65rpm 2) 1m - 19:32(19:32/m) 90/108bpm [1758b/mi] 79cal 57/65rpm 3) 1m - 33:24(33:24/m) 80/98bpm [2672b/mi] 94cal 34/65rpm 4) 0.1m - 3:14(33:16/m) 97/105bpm [3227b/mi] 11cal 28/64rpm Walk round the village in the heat, with long chat to John in mile 3 Add a comment	4.6mi, 45:00 Run - Treadmill Split Summary === 1) 1m - 9:37(9:37/m) 141/151bpm [1355b/mi] 71cal 2) 1m - 9:31(9:31/m) 154/158bpm [1465b/mi] 79cal 3) 1m - 9:29(9:29/m) 162/166bpm [1536b/mi] 83cal 4) 1m - 9:10(9:10/m) 168/172bpm [1540b/mi] 82cal 5) 0.82m - 7:14(8:53/m) 174/179bpm [1545b/mi] 67cal Treadmill run as way too hot to run outside. Garmin pace is overstated- started at 5.8mph than gradually increased to 6.3mph. Had fan on full blast and actually felt better than expected but tried to keep it easy before Weds 5k Right foot feels ok now Add a comment 6mi, 2:06:42 Walk - General Split Summary === 1) 1m - 20:38(20:38/m) 93/108bpm [1919b/mi] 74cal 56/69rpm 2) 1m - 22:02(22:02/m) 93/102bpm [2049b/mi] 78cal 48/71rpm 3) 1m - 23:16(23:16/m) 89/101bpm [2070b/mi] 76cal 47/68rpm 4) 1m - 20:52(20:52/m) 94/112bpm [1961b/mi] 75cal 56/65rpm 5) 1m - 21:03(21:03/m) 98/115bpm [2063b/mi] 79cal 53/67rpm 6) 1m - 18:45(18:45/m) 104/115bpm [1950b/mi] 77cal 60/65rpm 7) 0.01m - 7(17:12/m) 103/103bpm [1771b/mi] 57/57rpm Walk round Ferry Meadows and coffee stop with Ros. Extremely hot today. Add a comment 1.3mi, 26:30 Walk - General Split Summary === 1) 1m - 18:51(18:51/m) 94/105bpm [1771b/mi] 82cal 61/65rpm 2) 0.29m - 7:40(26:36/m) 94/102bpm [2500b/mi] 26cal 42/62rpm Walk to O Wistow to meet Ros Add a comment	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
1.5mi, 16:04 Run - Warm Down Split Summary === 1) 1m - 10:37(10:37/m) 160/167bpm [1698b/mi] 90cal 2) 0.5m - 5:27(10:50/m) 166/185bpm [1798b/mi] 47cal Warm down run home Add a comment 3.2mi, 26:36 Run - Race Split Summary === 1) 1m - 8:36(8:36/m) 146/164bpm [1255b/mi] 82cal 2) 1m - 8:25(8:25/m) 166/178bpm [1397b/mi] 82cal 3) 1m - 8:23(8:23/m) 189/193bpm [1583b/mi] 85cal 4) 0.15m - 1:13(7:53/m) 191/193bpm [1506b/mi] 12cal GP Series Race 3 Ferry Meadows No idea what to expect based on last few weeks so decided just to take it as it comes. Did not look at watch at all and felt like first mile was a bit slow so tried to pick it up. Fairly happy with this but really want to be closer to 25min. Add a comment 1.7mi, 17:01 Run - Warm Up Split Summary === 1) 1m - 9:53(9:53/m) 152/163bpm [1501b/mi] 83cal 2) 0.74m - 7:09(9:42/m) 160/167bpm [1553b/mi] 63cal Warm up run down to Ferry Meadows Add a comment 0mi, 1:30:11 Cross - Strength Split Summary === 1) 0m - 1:30:11(0/m) 89/129bpm [INFb/mi] 205cal 2/115rpm MBRB S&C Session Block 11 (11.1 week 4) Also did various upper body exercises with 5kg and 3kg weights Add a comment	2.3mi, 45:53 Walk - General Split Summary === 1) 1m - 22:15(22:15/m) 90/116bpm [2003b/mi] 79cal 51/69rpm 2) 1m - 18:19(18:19/m) 96/106bpm [1758b/mi] 79cal 62/68rpm 3) 0.26m - 5:19(20:47/m) 89/95bpm [1850b/mi] 18cal 54/67rpm Add a comment 0mi, 45:05 Cross - General Split Summary === 1) 0m - 45:05(0/m) 89/118bpm [INFb/mi] 105cal 1/62rpm Add a comment	12mi, 2:06:52 Run - Long Run Split Summary === 1) 1m - 10:44(10:44/m) 141/152bpm [1514b/mi] 84cal 2) 1m - 10:23(10:23/m) 149/155bpm [1548b/mi] 86cal 3) 1m - 10:41(10:41/m) 148/157bpm [1581b/mi] 83cal 4) 1m - 10:45(10:45/m) 157/169bpm [1687b/mi] 89cal 5) 1m - 10:26(10:26/m) 156/163bpm [1629b/mi] 87cal 6) 1m - 10:22(10:22/m) 155/164bpm [1607b/mi] 83cal 7) 1m - 10:37(10:37/m) 159/164bpm [1688b/mi] 88cal 8) 1m - 10:32(10:32/m) 159/163bpm [1674b/mi] 84cal 9) 1m - 10:45(10:45/m) 160/165bpm [1719b/mi] 83cal 10) 1m - 10:22(10:22/m) 162/170bpm [1680b/mi] 86cal 11) 1m - 10:29(10:29/m) 164/168bpm [1719b/mi] 87cal 12) 1m - 10:45(10:45/m) 166/172bpm [1784b/mi] 88cal 13) 0m - 1(8:56/m) 167/167bpm [1493b/mi] Longest run for ages. Wasn’t sure if I’d make it above 10m so I’m very pleased to manage 12. It was a bit of a slog, especially after 8ish. Tried not to think about pace at all and just get it done. Perfect weather compared to earlier in the week - a bit cooler, breezy, bit of drizzle at times. Foot was ok too Add a comment	3.1mi, 32:11 Run - parkrun Split Summary === 1) 1m - 10:32(10:32/m) 147/159bpm [1548b/mi] 88cal 2) 1m - 10:20(10:20/m) 158/162bpm [1632b/mi] 89cal 3) 1m - 10:01(10:01/m) 165/172bpm [1651b/mi] 89cal 4) 0.14m - 1:19(9:26/m) 171/172bpm [1613b/mi] 12cal Parkrun recovery run. Right Achilles feeling really tight and legs felt really heavy after yesterday. Not sure if it was wise to continue running but took it easy and hopefully will be ok. Stretched and iced it afterwards. Add a comment 1.3mi, 13:28 Run - Warm Up Split Summary === 1) 1m - 10:24(10:24/m) 142/157bpm [1477b/mi] 85cal 2) 0.3m - 3:04(10:07/m) 157/160bpm [1589b/mi] 27cal Warm up run down to Parkrun. Right Achilles feeling quite tight today so not sure how it will be. Legs really heavy after yesterday. Add a comment	-	-	4mi, 41:41 Run - Easy Split Summary === 1) 1m - 10:15(10:15/m) 137/152bpm [1405b/mi] 83cal 2) 1m - 10:40(10:40/m) 143/154bpm [1526b/mi] 83cal 3) 1m - 10:30(10:30/m) 154/170bpm [1617b/mi] 88cal 4) 1m - 10:08(10:08/m) 160/172bpm [1621b/mi] 88cal 5) 0.01m - 7(9:40/m) 160/161bpm [1547b/mi] 1cal Easy run to test right Achilles. Felt ok and definitely much better than past few days, couldn’t really feel much at all. Add a comment
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
4.9mi, 45:09 Run - Intervals Split Summary === 1) 1m - 9:37(9:37/m) 137/145bpm [1319b/mi] 68cal 2) 1m - 9:10(9:10/m) 153/169bpm [1404b/mi] 75cal 3) 1m - 9:55(9:55/m) 158/172bpm [1567b/mi] 80cal 4) 1m - 9:41(9:41/m) 165/180bpm [1597b/mi] 82cal 5) 0.81m - 6:45(8:21/m) 180/190bpm [1502b/mi] 66cal Treadmill run so Garmin splits all wrong. 1.5m warm up at 5.8-6.0mph 4mins at 7.2mph (8.20 pace) with 2min jog recovery X 5 Continued final 4mins to 7mins as tried to get to 5m in 45min but just missed it. Achilles feeling better now. Add a comment	3.1mi, 32:54 Run - Easy Split Summary === 1) 1m - 10:39(10:39/m) 133/143bpm [1416b/mi] 84cal 2) 1m - 10:35(10:35/m) 151/164bpm [1597b/mi] 88cal 3) 1m - 10:27(10:27/m) 157/166bpm [1640b/mi] 90cal 4) 0.11m - 1:14(10:55/m) 158/163bpm [1726b/mi] 11cal Easy run to loosen legs ahead of tomorrow’s long run Add a comment	11mi, 1:58:26 Run - Long Run Split Summary === 1) 1m - 10:39(10:39/m) 145/165bpm [1543b/mi] 91cal 2) 1m - 10:29(10:29/m) 151/162bpm [1584b/mi] 84cal 3) 1m - 10:38(10:38/m) 159/166bpm [1691b/mi] 88cal 4) 1m - 10:28(10:28/m) 160/166bpm [1674b/mi] 85cal 5) 1m - 10:46(10:46/m) 162/170bpm [1745b/mi] 89cal 6) 1m - 10:48(10:48/m) 163/172bpm [1759b/mi] 88cal 7) 1m - 10:35(10:35/m) 167/174bpm [1768b/mi] 90cal 8) 1m - 11:15(11:15/m) 159/168bpm [1790b/mi] 80cal 9) 1m - 10:50(10:50/m) 168/186bpm [1821b/mi] 86cal 10) 1m - 11:03(11:03/m) 165/183bpm [1822b/mi] 84cal 11) 1m - 10:52(10:52/m) 167/177bpm [1816b/mi] 90cal Really did not enjoy this run today. Faffed about too much before heading out so it was very hot. Tried to stick to mainly shaded and wooded areas but still too hot. Legs felt like lead and it was a slog. Had planned 12m but stopped at 11, although that was better than expected as after 6m I was planning to get to 10 then stop. Add a comment	-	5mi, 51:47 Run - Easy Split Summary === 1) 1m - 10:30(10:30/m) 147/161bpm [1545b/mi] 88cal 2) 1m - 10:27(10:27/m) 155/163bpm [1619b/mi] 90cal 3) 1m - 10:13(10:13/m) 159/166bpm [1626b/mi] 90cal 4) 1m - 10:22(10:22/m) 164/169bpm [1699b/mi] 92cal 5) 1m - 10:11(10:11/m) 169/175bpm [1721b/mi] 89cal 6) 0.01m - 3(9:15/m) 168/168bpm [1555b/mi] Easyish run. As always it’s a bit of a slog to start with but then not too bad. Warm day again but a bit drizzly which was nice. Add a comment	-	5mi, 47:16 Run - Tempo Split Summary === 1) 1m - 10:15(10:15/m) 139/152bpm [1425b/mi] 74cal 2) 1m - 9:43(9:43/m) 161/166bpm [1564b/mi] 86cal 3) 1m - 9:29(9:29/m) 169/174bpm [1603b/mi] 86cal 4) 1m - 9:05(9:05/m) 177/184bpm [1609b/mi] 87cal 5) 0.9m - 8:44(9:44/m) 179/186bpm [1741b/mi] 85cal Garmin pace is incorrect. 1m warm up at 5.8-6.0mph Increased speed to 6.5mph (9.13 pace) for 3m Reduced speed gradually down to 6.0mph for last mile. Legs ok but just felt so hot despite good breeze, windows open and fan on. Add a comment
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
3.2mi, 27:15 Run - Race Split Summary === 1) 1m - 8:51(8:51/m) 161/177bpm [1425b/mi] 81cal 2) 1m - 8:34(8:34/m) 183/193bpm [1566b/mi] 87cal 3) 1m - 8:40(8:40/m) 188/194bpm [1631b/mi] 88cal 4) 0.15m - 1:09(7:41/m) 186/189bpm [1430b/mi] 11cal Peterborough GP Series - Werrington Was very hot again and knew legs would be a bit heavy after yesterday’s treadmill session so wasn’t expecting much. Just ran and didn’t pay any attention to pace or Mike splits. Tried to pick a few people off as I went. A little disappointed that mile 3 was slower than 2 as felt like I was still getting faster. Add a comment	15.6mi, 1:29:30 Bike - General Split Summary === 1) 5m - 30:07(6:01/m) 110/139bpm [663b/mi] 125cal 2) 5m - 27:54(5:35/m) 129/161bpm [720b/mi] 137cal 3) 5m - 27:59(5:36/m) 123/148bpm [688b/mi] 104cal 4) 0.59m - 3:30(5:55/m) 122/140bpm [721b/mi] 12cal Add a comment	12mi, 1:58:55 Run - Long Run Split Summary === 1) 1m - 10:24(10:24/m) 149/160bpm [1550b/mi] 86cal 2) 1m - 9:55(9:55/m) 157/161bpm [1556b/mi] 86cal 3) 1m - 10:00(10:00/m) 158/167bpm [1581b/mi] 86cal 4) 1m - 10:02(10:02/m) 160/175bpm [1606b/mi] 82cal 5) 1m - 10:13(10:13/m) 158/172bpm [1613b/mi] 86cal 6) 1m - 9:57(9:57/m) 170/176bpm [1691b/mi] 92cal 7) 1m - 9:47(9:47/m) 161/172bpm [1575b/mi] 83cal 8) 1m - 9:51(9:51/m) 169/183bpm [1663b/mi] 86cal 9) 1m - 9:46(9:46/m) 173/186bpm [1689b/mi] 84cal 10) 1m - 9:37(9:37/m) 173/180bpm [1663b/mi] 87cal 11) 1m - 9:46(9:46/m) 172/185bpm [1680b/mi] 87cal 12) 1m - 9:36(9:36/m) 177/187bpm [1700b/mi] 91cal 13) 0m - 3(9:18/m) 180/180bpm [1673b/mi] Long run in quite warm weather again. Felt much better than expected and better than last week. Still stopping a few times for a drink but really happy to see lots of sub 10min miles. Tried not to look at watch too often and definitely found the last 5m quite hard, was counting down every mile. Very pleased with this, it feels like progress. Add a comment	0mi, 1:03:40 Cross - Strength Split Summary === 1) 0m - 1:03:40(0/m) 90/125bpm [INFb/mi] 154cal 1/62rpm MBRB S&C block 12 (12.2 week 1) Have been putting this off for ages as it’s too hot to do anything, especially hop hop holds….so did session 2 rather than session 1 Managed everything ok and used 5kg weights for single leg box squats, also did 4 sets rather than 3. Used 8kg kettlebell for the sumo squats and did 25 each round. Did some upper body exercises afterwards. Add a comment	7mi, 1:11:59 Run - Easy Split Summary === 1) 1m - 10:31(10:31/m) 145/157bpm [1524b/mi] 84cal 2) 1m - 10:16(10:16/m) 154/158bpm [1581b/mi] 87cal 3) 1m - 10:25(10:25/m) 159/166bpm [1657b/mi] 88cal 4) 1m - 10:10(10:10/m) 164/169bpm [1668b/mi] 88cal 5) 1m - 10:03(10:03/m) 164/169bpm [1648b/mi] 86cal 6) 1m - 10:21(10:21/m) 163/170bpm [1687b/mi] 89cal 7) 1m - 10:09(10:09/m) 170/183bpm [1726b/mi] 91cal 8) 0.01m - 3(8:50/m) 169/169bpm [1493b/mi] Easy run before it got too hot. Felt ok, inner thighs a bit tight after S&C sumo squats but otherwise ok. Add a comment	0mi, 55:28 Cross - Strength Split Summary === 1) 0m - 55:28(0/m) 84/124bpm [INFb/mi] 114cal Live MBRB S&C session. Hard work but enjoyable too. Split squats, upper body with dumbbells, single leg glute bridge & calf raises. Add a comment 11mi, 1:02:29 Bike - Mountain Biking Split Summary === 1) 5m - 31:23(6:17/m) 112/139bpm [703b/mi] 132cal 2) 5m - 25:14(5:03/m) 130/155bpm [656b/mi] 133cal 3) 1.02m - 5:52(5:46/m) 123/140bpm [709b/mi] 22cal Ride to Fletton, Hampton,Yaxley and home along old A1. Focused on speed along old A1 section but otherwise just enjoyed it. Add a comment	-

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